Ecclesiastes 7:12
Strength
Work up to 1RM Back squat
then
Front squat 5-4-3-2-1
then
7 Rounds
5-1 ladder of pull-ups*
rest 15 secs between each set
then
Complete one attempt at max rep pull-ups
then
5 Rounds for time:
100yd farmer carry w/ 2x 60# kettle bells
400yd run
*Each ladder involves completing 15 pull-ups total so at the end of 7 rounds you will have done 105 pull-ups.
*Each ladder involves completing 15 pull-ups total so at the end of 7 rounds you will have done 105 pull-ups.
Back squat 315lbs
ReplyDeleteFront squat 5x 185, 4x 205, 3x 225, 2x 245, 1x 265lbs
Pull-ups max 28 reps
Farmer carry/run 14:30
Your not a Helicopter Rescue Swimmer......your an Aviation Survival Technician. Silly little rabbit!!
ReplyDelete